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How to adjust your sleep time

2018-03-15 09:36:00

Readjust your sleep schedule




Determine how much sleep you need. In the summer, you are likely to fall into the habit of going to bed later. In order to get ready to wake up earlier for school, you need to readjust your internal clock, or body clock, to make it easier to return to school after the readjustment. While everyone is a little different, there are rules that require 8-10 hours of sleep per night between the ages of 5-9, and 8-9 hours of sleep between the ages of 10-18.


Set a bedtime. Calculate what time you need to sleep in order to get up and out the door on time in the morning. School starts at 8 am and you need to leave home at 7:30 am. If you need 9 hours of sleep, then you need to wake up at 6:30 am and go to bed at 9:30 PM, depending on how fast you sleep, you may need to go to bed earlier than you calculate. If you need an hour and a half to fall asleep and you're sure you're going to fall asleep at 9:30 p.m., then you should go to bed at 9 p.m


Reset your internal clock. Wake up 15 minutes earlier and do this every day of the week, including weekends, until you fall asleep. This method may take several weeks to reach your ideal amount of sleep, so plan ahead. If you don't plan ahead, you need to speed up the process. Try to move your bedtime back 1-2 hours every 1-2 days and wake up 1-2 hours earlier on those days as well. It may be tough at first, but it may be less difficult to make changes than the day before, especially on the first day of school, when you may already be nervous and have trouble sleeping. If you only took a week to complete the process, stick to the plan for the weekend. If you don't keep up your sleep schedule over the weekend, it can slow down your circadian rhythm, making Monday morning a real drag.


Eat breakfast early. Summer doesn't just bring your sleep disorders. Your whole schedule will change and it will be fun and relaxing. When you wake up, when you get up for school, eat your breakfast at the same time. Studies show that breakfast helps wake you up and gives you more energy. Research also shows that eating carbohydrate-rich grains can improve your mood, which can only help with school learning.


Get ready for school. When you wake up, it's like you're going to school. If you usually eat first, make it. If you usually take a shower, you can't do it. This point is the habit of reform, you must complete this work. For example, if your usual hair and makeup is for school, do your hair and makeup during this adjustment period as well. Also aim to allocate the same amount of time as you prepare for when school starts. If you get used to it, you won't feel so conflicted.


Eat dinner at the right time. Your meal plan may be a little crazy this summer. So start eating when you plan to once you get back to school. If you've been eating a lot of fast food on those lazy summer nights, go back to eating a well-balanced meal. Healthy food is better for your body. They also increase their brain power.


Read books at night. Reading at night gets the brain circuits flowing again. This will make studying easier, and it will get you back into the pattern of doing homework at night. You can also do sudoku, crossword puzzles. Try to make your schedule, do activities related to your schedule, find online geometry problems. It's actually more like homework than reading and mind games and will also improve your academic performance.


Go to bed on time. Once you reset your clock, go back to sleep at the time you set for yourself, even on weekends. Resist all temptation to break your new sleep.


Avoid caffeine before bed. Caffeine is a stimulant that most people associate with coffee, as well as tea, chocolate, soda, and some painkillers. Sleep experts recommend avoiding these things 6 hours before going to bed.

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